5 Best Strength Exercises for Women Over 40 to Stay Strong & Energized

Turning 40 is a milestone—one where muscle tone, bone density, and metabolism start shifting. But here’s the good news: strength training can slow aging, prevent osteoporosis, and build lean muscle mass to help you feel strong, confident, and energized.

Why Strength Training Is Essential After 40

✅ Boosts metabolism → Helps burn more calories, even at rest
✅ Improves bone density → Reduces osteoporosis risk
✅ Builds lean muscle → Prevents muscle loss from aging
✅ Enhances mobility → Reduces injury risk and improves posture

5 Best Strength Exercises for Women Over 40

1️⃣ Goblet Squats (Strengthens legs, core, and glutes)

🔹 How to do it: Hold a dumbbell at chest level, squat down keeping knees aligned, and return to standing.
🔹 Reps: 3 sets of 12 reps
🔹 Progression: Add weights or a pulse at the bottom

2️⃣ Deadlifts (Improves posture and core stability)

🔹 How to do it: Hinge at your hips, lower weights to mid-shin, and stand tall engaging your glutes.
🔹 Reps: 3 sets of 10 reps
🔹 Progression: Try single-leg deadlifts for balance

3️⃣ Push-Ups (Incline or Full) (Upper body and core strength)

🔹 How to do it: Hands on a stable surface (bench or floor), lower your chest, and push back up.
🔹 Reps: 3 sets of 8-12 reps
🔹 Regression: Do them on your knees or an elevated surface

4️⃣ Step-Ups (Functional movement for daily strength)

🔹 How to do it: Step up onto a sturdy platform, push through your heel, and step down.
🔹 Reps: 10 reps per leg
🔹 Progression: Add dumbbells for extra challenge

5️⃣ Plank Holds (Core and spinal stability)

🔹 How to do it: Hold a forearm plank for 30 seconds, keeping your back flat.
🔹 Progression: Lift one leg or add shoulder taps